4HUNDRED https://validator.w3.org/feed/docs/rss2.html 4 Full Lower Body Workouts Home 4hundred Complete 6-Month Program 4hundred — Complete 6-Month Program Week 21 : Red-flag no-clear list and outstanding criteria Week 20 : Meniscus-specific elite return-to-sport checklist Week 19 : ACL-specific elite return-to-sport checklist Week 18 : Progressive return-to-practice considerations Week 17 : Psychological readiness Week 16 : Change-of-direction and reactive-control readiness Week 15 : Running, braking, and deceleration readiness Week 14 : Readiness review; review hop/plyometric prerequisites only when appropriate Week 13 : Full Lower Body Workout – Session 4 Week 12 : Full Lower Body Workout – Session 3 Week 11 : Full Lower Body Workout – Session 2 Week 10 : Full Lower Body Workout – Session 1 Week 9 – DO NOT TRAIN Week 8 – Day 4 : Knee Control / Foot-Ankle Work / Lateral Stability / Upper Support Week 8 – Day 3 : Mobility / Activation / Single-Leg Strength / Landing Mechanics Week 8 – Day 2 : Core / Hip Flexors / Adductors / Lower Leg Week 8 – Day 1 : Posterior Chain + Knee Control Week 7 – Day 4 : Single-Leg Control / Rotation / Landing Stability Week 7 – Day 3 : Upper Body Integration, Trunk Control & Postural Strength Week 7 – Day 2 : Adductor Mobility, Lateral Strength & Pelvic Control Week 7 – Day 1 : Tissue Prep, Mobility & Posterior Chain Strength Week 6 – Day 4 : Core Stability, Hip Control & Oblique Strength Week 6 – Day 3 : Posterior Chain Control, Hip Flexion & Lateral Stability Week 6 – Day 2 : Hamstring Strength & Resilience Block Week 6 – Day 1 : Foot-Ankle Control + Lower Leg Stability Week 5 – Day 4 : Glute Activation, Lateral Control & Core Stability Week 5 – Day 3 : Posterior Chain Strength & Single-Leg Control Week 5 – Day 2 : Lower Body Strength & Hamstring Focus Week 5 – Day 1 : Unilateral Control & Hip Stability Week 3 – Day 2 : Ankle Work Week 3 – Day 1 : Posture / Trunk Stability / Hip Strength Week 2 – Day 3 : Tempo Strength Week 4 – Day 3 : Tempo Strength Week 4 – Day 2 : Stability & Core Week 2 – Day 2 : Stability & Core Week 2 – Day 1 : Strength & Mobility Week 4 – Day 1 : Strength & Mobility Week 1 – Day 3 : Mobility + Activation Week 1 – Day 2 : Ankle Work Week 1 – Day 1 : Lower Body Activation Week 3 – Day 3 : Lower Body Activation Consultation Day 1 – Strength & Mobility Day 1 – Strength & Mobility Day 1 – Strength & Mobility Day 1 – Lower Body Activation